Unstuffed Stuff Cabbage Recipe

Unstuffed Stuffed Cabbage Casserole

Have you ever heard of an unstuffed cabbage casserole? What about a stuffed cabbage casserole? Well, we decided to get a little creative and combine the two making a recipe for “Unstuffed” Stuffed Cabbage Casserole. It’s packed with those cabbage flavors you love, but it’s also made with a fuss-free weeknight dinner in mind. We know things can get hectic, but you shouldn’t have to sacrifice your favorite flavors because of time constraints. Now, with our “Unstuffed” Stuffed Cabbage Casserole, you don’t have to.

What You’ll Need

  • 1 small cabbage, cored
  • 1 pound lean ground beef
  • 1/2 cup chopped onion
  • 1 (15-ounce) can plus 1 (8-ounce) can no-salt-added tomato sauce, divided
  • 1 teaspoon tomato paste
  • 2 tablespoons lemon juice
  • 2 tablespoons light brown sugar
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 1/2 cup cooked rice

What to Do

  1. In a soup pot over high heat, bring 1 inch of water to a boil. Place cabbage in water, cored-side down. Cover pot, reduce heat to low, and steam 20 minutes or until cabbage leaves pull apart easily. Drain, then chop roughly; set aside.
  2. Preheat oven to 350 degrees F. In a large skillet over medium-high heat, cook ground beef and onion 5 to 7 minutes or until browned. Add the 15-ounce can tomato sauce, the tomato paste, lemon juice, brown sugar, garlic powder, salt, pepper, and rice; mix well. Stir in cabbage, then place in a 9- x 13-inch baking dish. Place remaining tomato sauce over top, then cover with aluminum foil.
  3. Bake 30 minutes, uncover, and continue baking 10 to 15 minutes or until heated through.

Cabbage and it’s Colorful History

Cabbage is a versatile veggie that we can do so much with. Not only is it a colorful food, coming in greens, reds, and whites, but it also has a colorful history. In fact, it can be traced as far back as the ancient Greeks, and then to 14th-century England, when the first round-headed version of cabbage appeared. Curious about when it came to America? Well, that’s rumored to have happened between 1541-1542 when the French explorer Jacques Cartier brought them over on his third voyage. 

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Tex-Mex Black Bean Dip

EDR Tex Mex Black Bean Dip

No need to wait for Cinco de Mayo to enjoy our hearty Tex-Mex Black Bean Dip. Serve it with baked tortilla chips and fresh veggie sticks, and dig in!

What You’ll Need

  • 2 (16-ounce) cans black beans, rinsed and drained, divided
  • 1 cup salsa, divided
  • 1 teaspoon vegetable oil
  • 3/4 onion, finely chopped
  • 1 red bell pepper, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon dried cilantro leaves
  • 2 teaspoons ground cumin
  • 1/4 teaspoon salt
  • 1/4 cup finely shredded reduced-fat Cheddar cheese
  • 1 tomato, chopped

What to Do

  1. In a blender or a food processor fitted with its metal cutting blade, combine 1 can beans and 1/4 cup salsa; blend or process until smooth.
  2. Heat the oil in a large skillet over medium heat and sauté the onion, pepper, and garlic for 5 to 7 minutes, or until tender.
  3. Add the puréed bean mixture, the cilantro, cumin, salt, and the remaining can of beans and salsa; mix well. Reduce the heat to low and simmer for about 5 minutes, stirring frequently.
  4. Pour the dip into a shallow serving dish, top with the cheese and tomato, and serve immediately.


Thank you for reading 🙂

Diabetic Information~Foods To Avoid

Foods to Avoid or Limithttp://www.betterfamilyhealth.org/treatment-of-diabetes.htmlSuitable Alternatives

High in Sugar
sugar, honey
spreads : jam, marmalade, syrups, nutellasweet drinks : cordial, soft drink, flavoured mineral water, tonic water, fruit juice drinks, ordinary flavoured milk, milkshakessweet wine/sherry, port, liqueurs, ordinary beerconfectionary : lollies, cough lollies, chocolate (ordinary/diabetic/carob), muesli/health bars
Use Stevia (0 calories) instead, tablet or liquid artificial sweetenerlow joule jam/marmalade, Promite, Vegemite, meat/fish pastelow joule cordial/soft drink, plain mineral/soda water, pure fruit juice (limit to 1 small glass a day), coffee, tea, herbal teas, Green tea is highly antioxidant
dry wine or spirit (1 to 2 drinks a day)
low joule pastilles
sweet biscuits (eg cream, chocolate, shortbread), cakes, donuts, iced buns, sweet pastries, crispbreads, Cruskits, wholemeal crackers, wheatmeal or coffee biscuits, scones, ‘no added sugar’ fruit loafRice crackers or biscuits
sweet desserts : ordinary jelly, fruit in sugar syrup, fruit pies, cheesecakes, puddings, ordinary flavoured yoghurt or ice-cream, ice-cream toppingslow joule jelly, fresh or tinned/stewed fruit without added sugar, plain or diet-lite ‘no added sugar’ yoghurt, plain ice-cream (1 scoop occasionally), low joule ice-cream topping
sweet cereals : some mueslis, Nutrigrain, Cocopops, Honey Smacks, Sugar Frosties, Weetbix, All-BranPorridge

High in Fat
mayonnaise, oily dressings, cream sauces, fatty gravies, sour creamlow joule dressings, vinegar, lemon juice, low joule Gravox, plain yoghurt, Olive Oil based dressings
fat on meat, chicken skin, fatty meats (sausages, bacon, salami)deep-fried foods, pies/pastriesVegetable oils are now considered unhealthy oils (including peanut oil)lean cuts of meat with skin and fat removedfoods cooked without fat, or with a minimal amount of coconut, olive, avacado, flaxseed or nut oils
snack foods : crisps, corn chipslarge amounts of margarine, oil, cream, peanut butter, drippingnuts, raw vegetables, fruit, plain popcornlimit to 3-6 teaspoons a day, preferably butter, moderate amounts of lard & ghee

Do you think you will find it difficult to commit to a healthier diet as a treatment of diabetes, here is a powerful and pragmatic suggestion in this Ted.com video from Graham Hill, founder of Treehugger.com – Be a weekday vegetarian.

Here is a list of the Best Antioxidants and Free Radical Scavengers that you should be taking as dietary supplements daily as recommended by Dr David Perlmutter, author of ‘Grain Brain’:

  • Tumeric
  • DHA Omega 3
  • B complex vitamins (including Vitamin B12)
  • Vitamin C & D
  • Bacopa
  • Brocolli
  • Alpha-Lipoic acid 300 (ALA)
  • Ashwagandha
  • Resveratrol
  • Milk Thistle
  • Green Tea
  • Probiotics
  • Coenzyme Q10 (coq10)

These nutritional supplements reduce oxidative stress on your brain and body, thus protecting your health.

Dr. Mercola Interviews Dr. David Perlmutter, Author of Grain Brain

Natural health expert and Mercola.com founder Dr. Joseph Mercola interviews Dr. David Perlmutter about the implications of diet to Alzheimer’s risk.

Here is a list of the Best Antioxidants and Free Radical Scavengers that you should be taking as dietary supplements daily as recommended by Dr David Perlmutter, author of ‘Grain Brain’:

  • Tumeric
  • DHA Omega 3
  • B complex vitamins (including Vitamin B12)
  • Vitamin C & D
  • Bacopa
  • Brocolli
  • Alpha-Lipoic acid 300 (ALA)
  • Ashwagandha
  • Resveratrol
  • Milk Thistle
  • Green Tea
  • Probiotics
  • Coenzyme Q10 (coq10)

These nutritional supplements reduce oxidative stress on your brain and body, thus protecting your health.

Thank you for reading 🙂

Things That Happen When Your Diabetes Goes Untreated

When you hear “diabetes,” your mind likely jumps to problems with producing insulin and regulating blood sugar. And that’s definitely a key part of this chronic disease, which affects nearly 1 in 10 Americans, according to the Centers for Disease Control and Prevention (CDC). But that’s also just the tip of the iceberg.

“Diabetes is like termites, in that it causes slow, hidden, but significant damage in the body,” says Osama Hamdy, M.D., Ph.D., director of the Inpatient Diabetes Program at the Joslin Diabetes Center in Boston. “Most patients with type 2 diabetes die from a heart attack,” Dr. Hamdy says, “but because the disease doesn’t have many symptoms, people tend to take it lightly.”

And evidence continues to mount that diabetes affects every system in the body, wreaking havoc if it’s not well managed. Learn more below about the side effects of diabetes and how you can protect yourself from complications. (The good news: Most can be avoided by following the treatment plan set out by your doctor.)

1) High blood pressure and cholesterol

When you have type 2 diabetes, your body can’t properly use insulin, a hormone that regulates blood sugar. In turn, your HDL (or “good”) cholesterol lowers, and your levels of harmful blood fats called triglycerides rise. Insulin resistance also contributes to hardened, narrow arteries, which in turn increases your blood pressure.

As a result, about 2 of 3 people with diabetes also have hypertension—a risk factor for stroke, heart disease, and trouble with thinking and memory. Failing to control high blood pressure and high cholesterol, either with diet and exercise alone or by adding medications, accelerates the rate at which all your other complications progress, says Robert Gabbay, M.D., Ph.D., chief medical officer at Joslin Diabetes Center in Boston.

2) Brain health issues

“It appears that people with diabetes have some abnormalities of blood flow control to the brain,” explains Helena Rodbard, M.D., an endocrinologist based in Maryland. “And this appears to be correlated with a more rapid loss of mental function with age,” she says, including the ability to plan, organize, remember things, prioritizes, pay attention, and get started on tasks.

To protect your brain health, you’ll want to stay active physically and mentally, logging at least 30 minutes of exercise a day and keeping your mind stimulated. “Read, socialize, work, and play games that challenge your intellect,” Dr. Rodbard says. “Keep a positive, optimistic attitude—don’t permit yourself to become depressed.”

3) Gum disease

People with diabetes are more likely to develop periodontal disease, an infection of the gum and bone that can lead to painful chewing problems and tooth loss. “This is due in part to elevated blood sugar that modifies the collagen in all of our tissues,” Dr. Rodbard says. “It’s also due to a slight increase in susceptibility to infections of all kinds.”

On the other hand, gum disease—specifically inflammation of the gums or development of deep abscesses—can raise blood sugar and make diabetes harder to control, according to Dr. Hamdy. To prevent periodontitis, brush and floss daily and consider using a mild antiseptic mouthwash to knock out any lingering plaque.

4) Sex difficulties

Many men with diabetes will experience some level of erectile dysfunction (ED) in their lifetime. “ED can be psychological or due to reduced testosterone,” Dr. Hamdy says, noting that low testosterone is common among people with diabetes, especially if they’re obese. “However, in patients with a long duration of diabetes, changes in blood vessels and nerve supply to the penis could be the cause.” If you have diabetes, are over age 40, and have been having trouble with your male equipment, see your doctor.

Middle-aged and older women with diabetes also tend to have sexual issues, according to a study of nearly 2,300 women published in Obstetrics & Gynecology, likely because nerve damage can impair lubrication and the ability to achieve orgasm.

5) Hearing loss

While we all lose some hearing as we age, hearing loss is twice as common in people with diabetes compared to those without the condition, according to the CDC. Diabetes may lead to hearing loss by damaging the small blood vessels and nerves in the inner ear, the CDC says.

The best way to protect your hearing is to keep your blood sugar levels in check, Dr. Rodbard says. In fact, in a study from Henry Ford Hospital in Detroit, older women with uncontrolled diabetes had more hearing loss than women the same age who had well-controlled diabetes. The CDC also suggests getting your hearing checked every year and avoiding other causes of hearing loss, like exposure to loud noises, when possible.

6) Skin infections

Having diabetes spikes your risk for all kinds of skin issues, including bacterial infections such as boils and urinary tract infections, fungal infections, and itching. “Fungal infections, especially yeast infections, are so common that they may even be the first sign of diabetes in someone who hasn’t yet been diagnosed,” Dr. Hamdy says.

In some cases, skin infections can be tied to obesity, because there are “moist places between skin folds that may breed bacteria and fungi, including candida,” Dr. Rodbard says.

Unfortunately, several diabetes medications increase the risk of fungal infections of the genitalia, Dr. Hamdy says, because they enhance glucose excretion in urine, fueling the growth of bacteria and fungus. Controlling blood sugar levels helps with prevention, but once you have an infection, seek out the usual treatments: over-the-counter antifungal vaginal creams and suppositories, to be used as directed.

7) Obstructive sleep apnea

This potentially serious sleep disorder, in which the throat muscles intermittently relax and block the airway during sleep, affects around 50% of people with diabetes, Dr. Hamdy says, especially those who are obese and have a collar size of more than 17 for men and 16 for women.

The most obvious sign of obstructive sleep apnea (OSA) is audible snoring. Unfortunately, like gum disease, “sleep apnea may worsen diabetes control,” Dr. Hamdy says, possibly because the two conditions share risk factors. Treatment for OSA may involve using a device to keep your airway open at night or wearing a mouthpiece that thrusts your jaw forward. In severe cases, surgery can help by altering the structure of the nose, mouth, or throat.

8) Vision problems

Roughly 1 in 3 people with diabetes older than age 40 have diabetic retinopathy or damage to the light-sensitive tissue at the back of the eye. This happens because elevated blood glucose levels over time harm the eye’s delicate blood vessels, a process that can begin as early as 7 years before diagnosis.

The good news is, treating these problems early can reduce the risk of blindness by 95%, per the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

9) Kidney failure

Over time, high blood glucose thickens and scars the nephrons, tiny structures within the kidneys that filter your blood. About 7% of the time, you’ll already have protein leaking into your urine—an early sign of kidney problems—by the time you receive a type 2 diabetes diagnosis.

About half of those who don’t take steps to control their diabetes will sustain kidney damage within 10 years, and 40% of those will progress to kidney failure, a condition requiring either dialysis or a kidney transplant, says Betul Hatipoglu, M.D., an endocrinologist at the Cleveland Clinic.

10) Neuropathy

About half of people with type 2 diabetes will develop neuropathy, the most common diabetes complication. At first, you might have no symptoms or feel a mild tingling or numbness in your hands or feet, says Dr. Gabbay. But eventually, this form of nerve damage can cause pain, weakness, and digestive troubles as it strikes the nerves that control your gastrointestinal tract.

In addition to managing your blood sugar, being physically active, eating a healthy diet, and keeping up with recommended medications can help prevent diabetes-related nerve damage, the NIDDK says.


Thank you for reading 🙂

Mediterranean Dip

7-Layer Mediterranean Dip

What You’ll Need

  • 1/2 cup nonfat Greek yogurt
  • 3 cloves garlic, minced
  • 1/8 teaspoon salt
  • 1 (10-ounce) container classic hummus
  • 1 tomato, diced
  • 1/2 cup diced cucumber
  • 1 (7.5-ounce) jar marinated artichoke hearts, drained and chopped
  • 1/2 cup chopped roasted red pepper
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped parsley
  • Chopped Kalamata olives for garnish
  • Olive oil for drizzling

What to Do

  1. In a small bowl, combine yogurt, garlic, and salt; set aside.
  2. Spread hummus over a 10-inch round serving plate. Layer with tomatoes and cucumber. Dollop yogurt mixture and gently spread.
  3. Top with artichoke hearts, red peppers, feta cheese, and parsley. Sprinkle olives and drizzle with olive oil.


This is a great dip to serve with pita chips or fresh-cut veggies!

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Marinara Sauce You Can Make~

What You’ll Need

  • 1 tablespoon olive oil
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 (8-ounce) cans no-salt-added tomato sauce
  • 2 (4-ounce) jars carrot baby food
  • 1/4 cup water
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt

What to Do

  1. In a large saucepan over medium heat, heat oil. Cook onion and garlic 3 to 4 minutes, or until tender, stirring occasionally.
  2. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 10 to 15 minutes.

Thank you for reading 🙂

Diabetic Care, Valentine’s Day

Happy Valentine’s Day! If you’re like most people, odds are your day will involve some (or a lot) of chocolate and sweets. However, if you’re diabetic or pre-diabetic, you have to be careful about your sugar intake today. In fact, Valentine’s Day is actually the day with the highest average blood glucose levels among people with diabetes.

The numbers were reported by the digital health tracking platform Glooko, a web and mobile application that tracks blood glucose levels among more than 1.5 million users across 23 different countries. After looking at the collective data of their users, researchers uncovered that Valentine’s Day was the worst day for users in terms of keeping their blood glucose levels in a healthy range. Here’s a look at the average blood glucose levels on some of the worst days in the calendar year:

  • Valentine’s Day – 168 mg/dL (9.3 mmol/L)
  • Halloween – 158 mg/dL (8.8 mmol/L)
  • Christmas Day – 140 mg/dL (7.8 mmol/L)
  • New Year’s Eve – 131 mg/dL (7.3 mmol/L)

Michelle de Haaff, Glooko’s vice president of Strategy, said Valentine’s Day is so problematic for diabetics because of the regular opportunities to snack on chocolate and because many people go out to eat for dinner.

“Valentine’s is known to be a sugary holiday where chocolates are given as gifts and people go out for meals. It is likely that is what drives higher glucose,” said de Haaff.

Diabetic Care on Valentine’s Day

So if you are diabetic or pre-diabetic, we want to share some tips for helping you navigate Valentine’s Day and other holidays. For starters, eat and drink in moderation. And by moderation, we don’t mean just one piece of chocolate every time you come into the break room. One or two pieces are fine with lunch or dinner, but don’t snack on these sugary sweets throughout the day. Other tips to help keep your blood glucose levels in check include:

  • Fill up on healthier options so you’re not tempted to overindulge with sweets.
  • Drinking plenty of water can help you feel full.
  • Try to carve out 30-45 minutes to exercise.
  • Limit your alcohol consumption during dinner.
  • Monitor your blood glucose levels throughout the day.

Thank you for reading 🙂